Saturday, July 4th

Warm-up
400M Run
3×5
Banded Seated Row (Band around feet)
Banded Good Morning
Banded Dislocates
 WOD
In teams of 2: 30min AMRAP
17 Deadlifts (185/135)
76 Push-ups
17 Bent Over Row (135/95)
76 Leg Raises
17 S2OH (135/95)
76 OH Alternating Lunge (45/25)
17 Wall Balls (20/14)
76 DU’s/152 Singles
17 Power Cleans (135/95)
76 KB Swings (53/35)
*Athlete gets one bar loaded to be stripped and reloaded if get through 1 round.
*Both partners do a set of the 17 reps, then split the reps of 76 between the two of them. S0 P1 do 17 DL’s, then P2 does 17 DL’s, then both split the 76 push-ups however they want.